Mango, juicy, delicious, and refreshing is called the “King of fruits”. Available in hundreds of varieties, this amazing fruit is found mostly in India and South-East Asia. But it rules over other fruits as it is packed with essential nutrients such as vitamins, minerals, fibre, iron, calcium and antioxidants.
Consuming mangoes will help you improve digestion and keep your heart healthy. In this article, we will look at the various benefits of eating mango.
Why are mangoes good for your health?
Mangoes are a rich source of Vitamin A, B5, C, K, and E. It is low in calories, high in fibre content, calcium-rich, and is packed with polyphenols that act as antioxidants. Let us see some of the key health benefits mangoes have to offer –
- Boosts your immunity
Mangoes are rich in Vitamin C, a powerful nutrient that boosts immunity. A mango of average size has 2/3rd of the recommended daily intake of Vitamin C. This helps you build more white blood cells & help you battle against diseases.
About 165 grams of mango contains 10% of your daily need of Vitamin A. This is great as Vitamin A helps to protect you against infections. Along with this, Vitamin K, B, E and folate also help in strengthening your immunity.
- Improves digestion
Mangoes contain a digestive enzyme called amylases that improve digestion. They help in breaking down large food molecules into smaller ones. Amylase breaks down complex carbohydrates into sugars, maltose and glucose. This component is present in larger quantities in ripe mangoes.
Mangoes have a lot of fibre and water content that also help to keep the digestive tract efficient. As a result, digestive issues such as diarrhoea and constipation are prevented.
Furthermore, mango keeps your gut healthy too. The mango flesh contains prebiotic dietary fibre that helps to balance and increase the concentration of good bacteria in your gut.
- Good for your heart
Mangoes have nutrients that keep your heart healthy. This is due to the presence of potassium and magnesium that relax your blood vessels. This keeps your blood pressure levels low and helps to maintain a proper pulse rate.
The fibre, vitamins and potassium assist in keeping your arteries healthy and keeps heart diseases at bay.
- Enhances eye health
Will eating mangoes keep my eyes healthy? Yes, they will! This is because mangoes have two important ingredients called lutein and zeaxanthin. These get accumulated at the core of your retina (macula) and protect your eyes from sunlight, working as a sunblock. They also shield your eyes from blue light.
Mangoes are packed with beta-carotene, which increases the production of Vitamin A in your body. This is an important antioxidant that keeps your eyes healthy and prevents issues such as night blindness and dry eyes. Vitamin A is also very good for preventing macular damage that can lead to vision loss.
- Keeps cholesterol levels in check
Mango keeps your cholesterol levels low, as its peel is a good source of pectin. The high levels of pectin help lower the bad cholesterol levels (LDL) that can create plaque and block your arteries. This also prevents the chances of heart diseases such as stroke and also prevents diabetes.
- Mangoes for better skin and hair
One of the benefits of eating mango is you will have good skin and hair. Being rich in Vitamin C, eating mangoes will make your skin brighter. This is because Vitamin C boosts collagen production that provides the basic structure for your hair and skin. More collagen will keep your skin bright and youthful and will prevent early signs of ageing such as wrinkles.
Another important ingredient is Vitamin A in mangoes. It promotes hair growth. This also boosts the production of sebum, a liquid that prevents dryness of your scalp by retaining its moisture. Moreover, retinoids and Vitamin A together help to protect your skin from the scorching sun.
Mango has polyphenols that help prevent your hair follicles from getting damaged. Furthermore, mangoes are also famous for being a natural exfoliator. Eating mangoes will keep your skin pores clean and help in removing dead skin cells.
- Helps you maintain your waistline
Mangoes can do so much right? Yes, they are also good at keeping your weight in check. The phytochemicals in mango skin work as fat burners. And because mangoes are rich in dietary fibre, you feel fuller for a longer time after eating it.
As a result, you can achieve your weight loss goals.
Now that you know the benefits of eating mango, you can consider including it in your diet for the multiple health benefits it offers.